5/17/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

3 sets x 10 reps at 65% of 1RM

1 set x as many reps as you can at 65% of 1RM

#2  Do 4 rounds of:

DB Farmer's Walk                 100 meters each round

Inverted Row                         20-17-14-11 reps

BB Nosebreaker                     20-17-14-11 reps

Air Squat                                55-45-35-25 reps

Sledgehammer VS Tire          5-8-11-14 reps

Standing BB Curl                   11-14-17-20 reps

Medicine Ball Wall Ball          11-14-17-20 reps

Round 1 is 100m farmer's walk, 20 rows, 20 nosebreakers, 

55 air squats, 5 reps sledgehammer vs tire, 11 curls, and 11 wall balls.

Round 2 is 100m farmer's walk, 17 rows, 17 nosebreakers, 

45 air squats, 8 reps sledgehammer vs tire, 14 curls, and 14 wall balls, etc.